Crossfit Games 2018

Click HERE to learn more about the Official 2018 Crossfit Games, as well as our own CFTA Open Challenge.


February Challenge *** extended to the end of March

500m row for time. Post your results on the white board in the gym. Men’s and women’s winner will receive a prize!

Men’s and women’s divisions are broken into two weight classes;
Men’s over 165# and under 165#
Women’s over 135# and under 135#
This in accordance with on water and indoor rowing regulations for competition. Please have someone witness your row and set the erg to “count down” if you don’t know how to do this, ask a coach. 

Good luck!



Open Gym

 Open Gym times are Saturday and Sunday from 9-11 AM and

Monday from 3:30-5:30 PM.


CrossFit classes

Monday and Wednesday 6:15 am, 7:45 am, 6 pm

Tuesday and Thursday 7:45 am

Friday 7 am and 6 pm

Saturday 8 am


Boot Camp

Class times are Monday, Wednesday, Friday & Saturday at 11:00 am. Tuesday & Thursday at 6:00 pm. Sign up online for a 1 time drop in class for $15 or a 10 punch card for $140.  

Dropping in? For More Information email us at cftagroup@gmail.com




Search the CFTA website:





WOD Tuesday, January 12, 2010

Buy In: Stretching & Mobility, Warm-up:  1 min plank, 40 mountain climbers; 1 min elbow plank; 40 mountain climbers

WOD:  3 rounds x 5 Sprint Stations:  45 sec on 15 sec rest  of:

Thrusters (75lb/45lb)
Box Jumps (24"/20")
Plate Cleans (25lb/15lb)
KB Lunge Pass (53lb/35lb)
Ring Dips

No rest between rounds

Cash Out: 3 sets x max L sits


WOD Monday, January 11, 2010

Buy In: Mobility, KB Routine:  1 min each of Figure 8, TGU right, TGU left, Rolling sit-up, Thumpers

Main WOD: AMRAP in 8 minutes of

8 KB Swing  (53/35 lbs)
12 sit-ups

Oly Skill Work:

5x  3 hang snatch+3 OH Squat

Gradually increase weight to 3rd set then hold same weight for last 3 sets.


WOD Friday, January 8, 2010

Ok - if you haven't looked up lately, you've missed Dave's project last weekend. We have rings for everyone now and that means we can have all manner of new fun. Today we celebrate with some dips and rows.

Buy In: Mobility, KB Warm-up

WOD: AMRAP, 12 minutes,

5 Ring Dips
15 Ball Slams (30#/20#)
20 Double Unders

Cash Out: Ring Rows - 3 max sets


WOD Thursday, January 7, 2010

Buy In: Mobility, Group Agility Drills, Warm-up Run, Movement Walk Thru

WOD: Team Chipper! 2 or 3 members per team. Each team must accomplish the following total reps of each exercise, where X is the number of members on the team. Team members may work at the same time. Team members do not have to all do equal numbers of reps of each exercise, but each member must complete a minimum of 10 reps of each exercise.

20X Toes to Bar
20X Box Jumps
20X OH Walking Lunge Steps with (15#/10#) Plate (Step is one knee tap)
20X Pull-ups
20X Burpees
20X KB Snatch Reps - Each Hand (35#/26#)
20X KB Goblet Squat (35#/26#)
20X Double Unders

Cash Out: Yes


WOD Wednesday, January 6, 2010

Buy In: Mobility, Jump Rope 2 min
1 min ea. side of 1 arm KB Swing
Deadlift Drills

WOD: Deadlift, One rep, every minute, for 30 minutes.
Pick something that is heavy for you, but that you can do safely for all thirty reps. The more experienced lifters will be doing this workout between 80-85% of their one rep max. If you are new to the deadlift, keep the weight low. The weight stays the same throughout the set.

Cash Out: PNF